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Old 03-24-2011, 07:01 PM   #1271
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Quote:
Originally Posted by Rich Knapp View Post
23 days out.Day after re-feed B/W = 139.0
Looking hard and dry. More veins, cuts and definition showing up each day. Ok on the todays work out.

Today was a back and cardio day. Whole workout was a rest-pause work out. 25 Sets
  • 4 Sets- of chest supported “T” Bar Rows
  • 8 Sets- of H.S. High Rows. I alternated between single arm and double arm pulls and normal and “Glass” grip.
  • 4 Sets- of H.S. Low Rows
  • 1 Set- Single Arm Chin Ups, Right then Left.
  • 4 Sets- Db Seated Incline Bench, Face up Shrugs
  • 4 Saturation Sets- Pro grip Lat Pull Downs

20 min's hand bike cardio

Tonight posing and routine practice for 1 hour.


Amazing work as usual rich. You the FREAK
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Old 03-24-2011, 09:26 PM   #1272
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Amazing work as usual rich. You the FREAK
Thank you.
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Old 03-25-2011, 07:11 PM   #1273
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Default 22 days out

March 25th

B/W= 138.8 this morning. Macros: Pro – 175 , Carbs – 70 , Fats - 36

Today was a Delt, Arms and Abb day.

I also did a vein test. (15 min pre stage routine ) ½ way threw the day and no water depletion. This will show a worst case scenario if the expediters are off on the going on stage time and I come in smooth.



Ok on to the out line of the work outs.
“A”
  • 8 Sets of H.S. ISO Shoulder Presses.
  • 4 Sets of “Glass Style” Cable Cross Over Rear Delt Pulls
  • 8 Sets of Db Seated Alternating Curls, set 3 and 4 got 60's for 2 reps – a PR
  • 1 Set of Plate Over Head Tri Extensions
  • 8 Sets of Tri Press Downs, alternating between a Straight Bar and Ropes. Set 6 and 7 were the stack for Set 6 x 5 (chair was sliding) Tammy setup different for holding me down and Set 7 was Stack x 10.
20 min's Hand Bike cardio.

“B”
  • 4 Sets Weighted Abb Crunches
  • 2 Sets of Straight Arm Pull Downs, concentration on using locking the core for the pull.
1 hour of Posing tonight.
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Old 03-25-2011, 07:47 PM   #1274
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nice work rich..looking solid and coming in strong. keep it going bro

aloha
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Old 03-25-2011, 07:54 PM   #1275
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Originally Posted by dmaipa View Post
nice work rich..looking solid and coming in strong. keep it going bro

aloha
Thanks d. When I get this close I don't log weights because they very so much from what I feel my body needs that day. Like today some lifts I went heavy and some went light.
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Old 03-25-2011, 07:56 PM   #1276
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Thanks d. When I get this close I don't log weights because they very so much from what I feel my body needs that day. Like today some lifts I went heavy and some went light.
I know what you mean..i've been doing the same with my training..main thing going hard!
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Old 03-28-2011, 05:26 PM   #1277
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Default For the next few weeks

I'll my shows are over I'll be just checking e-mails and with TEAM WCBBG.
Please go here for log updates. I will keep my site updated but linking all my logs to it to give me more time to get prep things done and time to relax with as low as my body fat is this prep any extra activities will be detrimental on my conditioning. So I will be doing a lot of relaxing and chilling. I may stop in now and then to say hello.

Training Logs Bodybuilder Rich Knapp – Freak on Wheels
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Old 04-04-2011, 05:55 PM   #1278
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Default Teaser

April 4th

B/W= 137.0

Macro's: Pro = 175 , Carb = 80 , Fat = 36

“A”
Packed gym but got 25 Sets and 20 min's cardio in, and in 70 min's.
  • 4 Sets “Glass Style” Db Side Delt Raises.
  • 4 Sets of Seated Incline Bench Db Curls
  • 5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
  • 5 Sets Reverse Straight Bar Tri Press Downs
  • 2 Sets H.S. ISO Shoulder Presses.

“B”
  • 4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
  • 3 Sets Straight Bar Low Pulley Bi Curls


30 min's Posing

for more April 3rd – April 9th Bodybuilder Rich Knapp – Freak on Wheels
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Old 04-05-2011, 11:31 PM   #1279
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Default

April 3rd
B/W = 137.0

Macro’s: Pro = 175 , Carb = 80 , Fat = 36
Back/Traps today. 4-2-4-1 Tempo. Total sets today = 31
“A”
6 Sets of FreeMotion Lat Pulldowns
3 Sets Chest Supported “T” Bat Rows.
1 Sets of Single arm Chin-Ups
6 Sets of Crucifix Lat Pulls
4 Sets Seated Incline Bench Face up Db Shrugs.
“B”
2 Sets Pro Grip Lat Pulldowns to back on neck
2 Sets Pro Grip Lat Pulldowns Elbows forward, to front of chest.
4 Sets Weighted Abb Crunches
3 Sets Straight Arm Pull Downs.

April 4th
B/W= 137.0
Macro’s: Pro = 175 , Carb = 80 , Fat = 36 Total Sets today = 32
“A”
Packed gym but got 25 Sets and 20 min’s cardio in, and in 70 min’s.

4 Sets “Glass Style” Db Side Delt Raises.
4 Sets of Seated Incline Bench Db Curls
5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
5 Sets Reverse Straight Bar Tri Press Downs
2 Sets H.S. ISO Shoulder Presses.
20 min’s Hand Bike cardio.
“B”
4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
3 Sets Straight Bar Low Pulley Bi Curls
30 min’s Posing

April 5th
11 days out.

B/W = 136.8 this morning.

Macro’s today: Pro = 175 , Carb’s = 70 , Fats = 36

30 min’s hand bike cardio this morning. Posing threw out the night. A total of 1.5 hours at the least.

Tomorrow will be a re-feed and Chest day.
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Old 04-06-2011, 03:49 AM   #1280
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looking good Rich and very dry buddy....

Good luck man

Carl.
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